Looking for a way to increase functional-gait related gluteus medius activity, skill, endurance and strength ? Do not forget to implement the unilateral weighted “carries”. The forward walking lunge and split squats are similar exercises that have differences in the eccentric phase, and both can be performed in the ipsilateral or contralateral carrying conditions. Contralateral walking lunges highly activate the gluteus medius. You can vary these challenges with unilateral overhead carry (the waiter’s carry) to help engage the shoulder, core and incorporate breathing skills.